Name: Playbook - Ben Smith - W1/D3 - Home Foundations
Uploaded: 2023-05-18T03:50:14.227Z
Duration: 60 min
Description: W1/D3 - Home Foundations

Ashley

Sarah

Kayla

Nina

It was awesome! Couldn’t get to the gym today so this was a perfect fill-in. I only have a 20lb KB at home, so did everything one side at a time. Thanks!

Emily

Took a modification on push-ups bc I’m not quite there yet 💪🏽 one day!! Great workout to boost me after work.

Drea

Great workout, still just working on my form!

Focus :
- Mix

Warmup 1 :
- 1A. Bear Breathing ISO 2x :20
- 1B. Glute Bridge ISO 2x :20

Warmup 2 :
- 2A. Tempo Squat (4:1:4) 2x5
- 2B. Dynamic Glute Bridge 2x5

Training :
A. Twitchy Jumping Jacks 4x8

B1. DB Deadlift 4x8
B2. Single Arm DB Row 4x8/s

C1. Offset DB Front Squat 4x10
C2. Single Arm DB Push Press 4x6

D1. Narrow Grip Pushup 3x10
D2. Waiter's Carry 3x60ft/s

Finisher:
- 20 min Walk Outside

Come Down:
- Positional Parasympathetic Breathing

- 1A. Bear Breathing ISO 2x :20
- 1B. Glute Bridge ISO 2x :20

- Hold a bear crawl position while breathing in and out with control

Bear Breathing ISO

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up into a glute bridge position
- Squeezing your glutes at full contraction
- Hold this position for desired time

Glute Bridge ISO

Warmup 1

- 2A. Tempo Squat (4:1:4) 2x5
- 2B. Dynamic Glute Bridge 2x5

Notes:
2A. Tempo is :04 down, :01 at the bottom, :04 up

- Stand with feet shoulder width apart 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension

Tempo Squat

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels explosively bringing your hips up into a glute bridge position
- Lower back to starting position

Dynamic Glute Bridge

Warmup 2

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Twitchy Jumping Jacks

B1. DB Deadlift 4x8
B2. Single Arm DB Row 4x8/s

- Stand with dumbbells centered next to both feet
- Take a big breath and then lower your hips and flex the knees
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the dumbbells passes the knees aggressively pull the dumbbells up, pulling your shoulder blades together as you drive your hips forward 
- Lower the dumbbells by bending at the hips and guiding it to the floor
- The dumbbells path should be straight up and down in the pull and as you lower the dumbbells

Dual DB Deadlift

- Support yourself using your opposite arm
- Row the dumbbell up toward your hip while retracting your shoulder back
- Pause at full contraction
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Row

Superset B

C1. Offset DB Front Squat 4x10
C2. Single Arm DB Push Press 4x6

Notes:
C1. Only 4 sets of squats, alternate sides with each set

- Hold the dumbbell in front rack position
- Sit your hips back and down until you reach parallel 
- Extend both legs to full hip extension

Offset DB Front Squat

- Stand holding a dumbbell in on hand, elbows forward of shoulders
- Dip into the legs slightly
- As you extend your legs press the dumbbell overhead
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Push Press

Superset C

D1. Narrow Grip Pushup 3x10
D2. Waiter's Carry 3x60ft/s

Notes:
D. Limit rest between sets

- Start with your hands just inside outside shoulder width
- Bend at the elbows, lowering your chest toward the floor
- Extend your arms, engaging your chest as you press yourself up to starting position
- Keep your core engaged throughout the movement

Narrow Grip Push-Up

- Hold the weight in one hand with your arm extended overhead
- Walk forward for desired time or distance
- Repeat on the opposite side

Waiter’s Carry (60ft)

Superset D

Walk Outside

Finisher

Deep breaths in through the nose, out the mouth.

Positional Parasympathetic Breathing

Come Down

W1/D3 - Home Foundations

Madeleine Barre

Haley

W1/D1 - Home Foundations

W1/D2 - Home Foundations

My form is slowly getting better, and loving the workouts so far! Tough, but learning to adapt and modify where I need to!

W2/D1 - Home Foundations

W2/D2 - Home Foundations

W2/D3 - Home Foundations

W3/D1 - Home Foundations

W3/D2 - Home Foundations

My body is sore from Monday’s workout. I’m glad I pushed myself though and still got it done!

W3/D3 - Home Foundations

W4/D1 - Home Foundations

W4/D2 - Home Foundations

You make it so functional and practical when you only have a short amount of time in your day/have to workout at home. The best!

Stacey Bailey

Ben, I really think you’re trying to kill me but in the best way possible. Feeling pretty good!!

W1/D3 - Home Foundations

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